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Athlete Date Sort Location Workout Name Description Results
Charles Drake 03/01/2021 Sheepdog CrossFit None Alt EMOM x 12 min
1) 20 deficit DB Lunges @35
2) 8 DB Squats (5 sec in bottom) @35

25 min cap
200m farmers carry 25
10 2 KB Squats
10 2 KB Walking lunges
400m farmers carry
20 2 KB Squats
20 2 KB Walking Lunges
600m farmers carry
30 2 KB Squats
30 2 KB Walking Lunges
400m farmers carry
20 2 KB Squats
20 2 KB Walking Lunges
200m farmers carry 25
10 2 KB Squats
10 2 KB Walking lunges
25m 00s
Performed as RX
Scott Anderson 03/01/2021 Sheepdog CrossFit None 3 Rounds:
30 wallballs
15 DB clean and jerks 2x50#DB
Rest 3 minutes		 17m 45s
Performed as RX
Paul Greenhalgh 03/01/2021 Premier Martial Arts/Grand River CrossFit 03/01/2021 4 rounds for time:
10 Push ups
10 Front Squats 95/65lbs
10 V-sits

Front squats start on floor
Post time!		 3m 59s
Performed as RX
Joshua Crews 03/01/2021 Sheepdog CrossFit None 3 Rounds:
30 wallballs
15 DB clean and jerks 2x50#DB
Rest 3 minutes		 12m 59s
Performed as RX
Laurie Hines 03/01/2021 Premier Martial Arts/Grand River CrossFit 03/01/2021 4 rounds for time:
10 Push ups
10 Front Squats 95/65lbs
10 V-sits

Front squats start on floor
Post time!		 4m 54s
Workout Scaled
Daniel Qualmann 03/01/2021 Sheepdog CrossFit None For time:
100 Single-unders
50 Box Jumps, 24"
25 Bar Muscle-ups
50 Toes-to-bar
25 Front Squats, 60% 1RM
100 Single-unders		 30m 44s
Workout Scaled
Tyler Grant 03/01/2021 PilotFit 14.3 Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
185-lb. deadlifts, 20 reps
15 box jumps, 20-inch
225-lb. deadlifts, 25 reps
15 box jumps, 20-inch
275-lb. deadlifts, 30 reps
15 box jumps, 20-inch
315-lb. deadlifts, 35 reps
15 box jumps, 20-inch		 130 reps
Performed as RX
Nyree Segui 02/26/2021 Premier Martial Arts/Grand River CrossFit 02/26/2021 4 rounds
20/17 cal row
10 Power Cleans 95/65
5 Burpees over Rower

Post time!		 11m 36s
Performed as RX
Valerie Blyleven 02/26/2021 Premier Martial Arts/Grand River CrossFit 02/26/2021 4 rounds
20/17 cal row
10 Power Cleans 95/65
5 Burpees over Rower

Post time!		 11m 57s
Performed as RX
Jonathan Schabruch 02/26/2021 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 4m 31s
Performed as RX
Scott Anderson 02/26/2021 Sheepdog CrossFit Roney Four rounds for time of:
Run 200 meters
135 pound Thruster, 11 reps
Run 200 meters
135 pound Push press, 11 reps
Run 200 meters
135 pound Bench press, 11 reps		 28m 58s
Workout Scaled
Paul Greenhalgh 02/26/2021 Premier Martial Arts/Grand River CrossFit 02/26/2021 4 rounds
20/17 cal row
10 Power Cleans 95/65
5 Burpees over Rower

Post time!		 8m 47s
Performed as RX
Daniel Qualmann 02/26/2021 Sheepdog CrossFit SQT Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice		 6m 32s
Performed as RX
Daniel Qualmann 02/26/2021 Sheepdog CrossFit None For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m		 17m 35s
Performed as RX
Eric H 02/26/2021 Farm Fitness The Wild Thornberrys Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*		 2 rounds 49 reps
Performed as RX
Chris Torrence 02/26/2021 Farm Fitness The Wild Thornberrys Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*		 2 rounds 49 reps
Performed as RX
Eli Hines 02/26/2021 Farm Fitness The Wild Thornberrys Teams of 3:
AMRAP 22:
50 Cal Row
50 Wall Balls (20,14)
50 KBS (53,35)
50 Burpees
*One Partner Always completing a 400m Run*		 2 rounds 49 reps
Performed as RX
Jonathan Schabruch 02/25/2021 Sheepdog CrossFit None For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m		 16m 02s
Performed as RX
Charles Drake 02/25/2021 Sheepdog CrossFit None Teams of 4:
Switch every two minutes

1) Row
2) Front Plank
3) 53# KB Front Rack Hold
4) Rest

Max meter row. Teams continue to alternate every two minutes until the team reached 5000 meters		 21m 14s
Performed as RX
Charles Drake 02/25/2021 Sheepdog CrossFit None BB Warm-up

5 Strict Press in Split
4 Power Jerk
3 Drop to Split
2 Tall Jerk
1 Jerk

10 Minutes to warm-up to 84% on Jerk

-then

Every 2.5 Minutes for 15 Minutes

Jerk
84%x1, 88%x1, 92%x1, 95%x1, 98%x1, 101%x1

10 Minutes to warm-up to 80% on Sumo DL

-then

Every 3 Minutes for 15 Minutes

1) Sumo DL
80%x2, 87.5%x1, 95%x1, 102.5%x1
2) FFE Reverse Lunge x10
 195 lbs
lbs
335 lbs
Performed as RX
Scott Anderson 02/25/2021 Sheepdog CrossFit None 50 KB swings 55#
50 knees to elbows
50 Overhead lunges w/45# plate
50 HR pushups
50 wallballs 20#
 18m 48s
Performed as RX
Toni Smith 02/25/2021 Premier Martial Arts/Grand River CrossFit 02/25/2021 10min AMRAP
5 Deadlifts 185/135
7 HR push-ups
9 Wall Balls 20/14

Post rounds & reps!
 8 rounds 16 reps
Performed as RX
Steve Matteson 02/25/2021 PilotFit Omar 10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees		 12m 55s
Workout Scaled
Laurie Hines 02/25/2021 Premier Martial Arts/Grand River CrossFit 02/25/2021 10min AMRAP
5 Deadlifts 185/135
7 HR push-ups
9 Wall Balls 20/14

Post rounds & reps!
 7 rounds 12 reps
Workout Scaled
Andy Adams 02/25/2021 Sheepdog CrossFit None For time:
Row, 1000 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 750 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 500 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m
Row, 250 m
Dumbbell Farmers Carry, 50/35 lbs, 100 m		 15m 13s
Performed as RX
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